Week 272   4-5 Day Advanced Workout     Heavy & Light 100% = 1 Rep Max     Medium & Med/Heavy 100% = 2 Rep Max
Name 4 day people combine Chest & Delts (heaviest 1st, if both medium chest first)

Day 1
LIGHT

30 min
DATE

Chest:

1) Decline Barbell Press
Decline Bench Press
SETS OF 20 UNTIL YOU CAN'T
THEN BACK DOWN TO FAILURE

2) Ab Roller

Ab Roller

0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____

Day 2
MED/HEAVY

35 min
DATE

Back:

SUPER SET
1 & 2 starting at 100%

1) Pulldowns


Front Lat Pulldown

2) Barbell Shrugs

Barbell Shrug

   
3) Lower-Back Machine
Lower-back Machine
80% x 10-15      ____ x ____
80% x 10-15      ____ x ____
80% x 10-15      ____ x ____
80% x 10-15      ____ x ____

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Day 3
MEDIUM

35 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns with Straight Handle

Tricep Pushdown

2) Seated Dumbbell Curls with Back Support

Seated Dumbbell Curl

 
SUPER SET
3 & 4 with same weight

3) Cable Kickbacks
Tricep Pushdowns


4) Cable Crossover Curls
Cable Crossover Curl

Day 4
MEDIUM

35 min
DATE

Legs:

1) Leg Curls

Leg Curl

2) Leg Extensions

Leg Extension

 
SUPER SET
3 & 4 with same weight
3) One Leg - Leg Press
Single Leg - Leg Press


4) Calf Raises on Leg Press
Calf Raise on Leg Press


Day 5
HEAVY

25 min
DATE

Delts:

1) Seated Front Barbell Press
Seated Front Barbell Press

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